aidemia--modules-cbt_worksheet_request	Create a Cognitive Behavioral Therapy worksheet for a patient dealing with mentioned issue(s) and aiming for behavioral changes. Take into account the details listed further.
Full name	Grace
Age	Unknown
Patient condition details	Anxiety disorder panic attacks affecting everyday life. Feel dizzy, nauseous, heart beating. Avoid attending work meetings.
Patient condition	Not specific
Relevant challenges	Nothing in particular
Therapy experience	Unknown
Medication	None
Needed behavioural change	No particular
How many pages	1
Emergency contact
Any other preferences

Cognitive Behavioral Therapy Worksheet for Grace

Patient Summary

• Name: Grace
• Age: Unknown
• Condition Summary: Anxiety disorder characterized by panic attacks that impact daily life, causing symptoms such as dizziness, nausea, and rapid heart rate. Grace has been avoiding work meetings as a coping mechanism.
• Main Condition: Not specifically defined
• Current Medication: None
• Required Behavioral Change: No specific behavioral changes identified

---

Understanding Anxiety and Panic Attacks

What is Anxiety?

Anxiety is a natural response to stress and can manifest in various ways. It becomes a problem when it causes significant distress or impairs daily functioning.

What are Panic Attacks?

A panic attack is a sudden onset of intense fear or discomfort, which peaks within minutes. Symptoms often include:

• Dizziness
• Nausea
• Rapid heartbeat
• Shortness of breath

---

Cognitive Restructuring

Identifying Negative Thoughts

1. List your thoughts during a panic attack or when you anticipate a panic attack.

   • Examples:
     • "I can’t breathe."
     • "I’m going to embarrass myself at the meeting."
     • "Something is seriously wrong with me."

2. Evaluate the evidence.

   • What evidence do you have for these thoughts?
   • What evidence do you have against them?

Example:

• Thought: "I'm going to embarrass myself at the meeting."
  • Evidence FOR: I've felt anxious in meetings before.
  • Evidence AGAINST: I have communicated effectively in previous meetings despite my anxiety.

Challenging Negative Thoughts

1. Can you reframe these thoughts into more positive or realistic ones?

   • "I may feel anxious, but I can manage it."

2. What would you tell a friend who has similar thoughts?

   • “It’s normal to feel anxious sometimes. You will be okay.”

---

Behavioral Activation

Exposure Plan

Gradual exposure can help break the cycle of avoidance. Create a plan for overcoming avoidance of work meetings.

1. Identify the Avoidance:

   • Avoiding work meetings.

2. Create a Hierarchy of Fear Situations:

   • Level 1: Watching a recorded meeting
   • Level 2: Attending a team meeting for a few minutes
   • Level 3: Actively participating in a meeting

3. Set SMART Goals:

   • Specific: Attend the next team meeting.
   • Measurable: Stay for at least 10 minutes.
   • Achievable: Prepare questions to ask.
   • Relevant: This is a step toward engaging in work without fear.
   • Time-bound: Aim to do this within the next week.

---

Coping Strategies

Relaxation Techniques

1. Deep Breathing:

   • Inhale deeply through your nose for a count of 4.
   • Hold for a count of 4.
   • Exhale slowly through your mouth for a count of 6.

2. Mindfulness Practice:

   • Spend five minutes focusing on your breath and noticing any sensations in your body.

Grounding Techniques

1. 5-4-3-2-1 Exercise:
   • Identify 5 things you can see.
   • Identify 4 things you can touch.
   • Identify 3 things you can hear.
   • Identify 2 things you can smell.
   • Identify 1 thing you can taste.

---

Reflection and Goal Setting

• What did you learn about your anxiety today?
• What are your priorities moving forward?
• How can you implement the coping strategies discussed?

Commitment to Action

Write down one concrete step you will take before the next session.

---

By completing this worksheet, Grace can develop a better understanding of her condition, apply cognitive restructuring to manage negative thoughts, employ behavioral activation strategies to face her fears, and utilize coping techniques to alleviate anxiety symptoms. Regularly reflecting on this process will aid in creating positive change and managing panic attacks effectively.